Adelphos Athletics – CrossFit

Warm-up (No Measure)

You need to stand by your principles no matter what the consequences.

Angus Buchan


Warm-up (No Measure)

2 sets

30-sec run

5 wall balls (focus on breathing/arm cycling)

5 Scap Pullups

5 Body Row on Racked Bar

5 Alt. V-ups (each side)

**2. Workout Prep**

3 set

50m Run

5 Pull ups

5 Wall balls

5 Toes to Bar


Metcon (Time)

5 Rounds

200m Run

10 Pullups

20 Wallballs (20/14)

10 Toes to bar

Assistance Work

Warm-up (No Measure)

~Bent Over Lateral Raises

4 sets: 10 reps

*Build to a light/moderate weight, stay the same or increase across sets

~Weighted Hip Thrust

4 sets: 12-15 reps

*Build to a heavy weight and perform sets at this weight as long as form can be maintained

Cool Down

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose